WOD

"New Beginnings"

By Lance Mosley

1/3/19

STRENGTH WORK

WEEK 1 SQUAT CLEANS FROM THE HIPS
10 MIN WORK UP TO YOUR MAX
3-3-3-3

THEN

WOD 1

COMPLETE AS MANY RDS IN 10 MIN

30 DUBS
15 HANG POWER CLEANS 65/95

PROWLER WORK

4 ROUNDS

50M 90/135
30 AIR SQUATS

EWOD

6-10 x 400m

1 min rest between

Negative splits

Minimum of 6 rds...go until negative split is no longer possible